This quiz can determine your chronotype and predict the best daily schedule. It analyzes your biological clock and energy level to generate accurate results.
Chronotype Quiz Explained
Chronotype is your genetically pre-determined sleep schedule. And the quiz is a set of routine, energy, and mood questions to identify that. It has four possible outcomes: Bear, Lion, Wolf, and Dolphin. Each animal represents a specific category that ranges from an early bird to a night owl.
The names of the animals have nothing to do with your spirit animal or personality type. They were chosen because these specific species exhibit behaviors similar to those of humans in those categories.
Based on Dr. Breus’ Work: The Power of When
Michael Breus is also known as the Sleep Doctor. He has researched humans’ sleep patterns and genes for more than two decades. And he’s the author of The Power of When, which explores chronotypes and uses them to create ideal daily schedules.
Our test employs Dr. Breus’ findings to determine your type precisely. In his book, the Sleep Doctor explains how finding out the right time to go to bed can drastically change your life—and improve your overall health.
But it might be complicated to find your chronotype on your own. And that’s when our quiz comes into play. It helps you figure it out with 20 simple questions in a few minutes.
Discover your genetic sleep pattern.
Our body has specific genes that together create our biological clock. They also regulate our sleep routine and dictate when to go to bed and wake up. So, the chronotype quiz looks into your current bedtime patterns to uncover how your genetics affects your lifestyle—and what to do about it.
Find out what chronotype schedule works best for you.
Everyone’s sleep needs are different. And the amount of sleep you get per day significantly affects your energy levels. So, the idea is that following a chronotype-friendly schedule could boost your productivity. With the proper routine, you’d stop asking, “Why am I so tired?” or things like that.
It might sound like a lot of work to determine your chronotype and build a schedule around it. But don’t worry because the quiz does it all for you.
Bear’s schedule (50% of the population)
|7-9 AM||Wake up|
|10 AM to 2 PM||Peak focus|
|12-1 PM||Lunch and self-care|
|1:30-3 PM||Recharge and relax|
|3-9 PM||Peak mood|
|4-8 PM||Eat and exercise|
|6-11 PM||Peak creativity|
|9-11:30 PM||Power down and sleep|
Lion’s schedule (15% of the population)
|5-7 AM||Wake Up|
|9 AM to 12 PM||Peak focus and deep work|
|12 PM to 4 PM||Lunch and recharge|
|5-10 PM||Eat and have fun|
|8-10 PM||Peak creativity|
|10-10:30 PM||Power down and sleep|
Wolf’s schedule (15% of the population)
|7-9 AM||Wake up|
|8-11 AM||Peak creativity|
|11 AM to 2 PM||Refuel and light tasks|
|2-6 PM||Peak mood|
|5-10 PM||Peak focus|
|6-9 PM||Eat, drink and exercise|
|9-11 PM||Relax and have fun|
|10 PM to 12 AM||Power down and sleep|
Dolphin’s schedule (10% of the population)
|6-9 AM||Wake up|
|8 AM to 12 PM||Peak creativity and deep work|
|10 AM to 2 PM||Have fun and light work|
|1-4 PM||Recharge and relax|
|4-6 PM||Peak focus|
|6-8 PM||Relax and unwind|
|8-10 PM||Peak mood|
|10-12 PM||Power down and sleep|
3 Questions That Are More Important Than “What Is Your Chronotype?”
Your circadian activity rhythms affect most aspects of your life because they regulate your sleep. As pointed out by the Sleep Foundation, “Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up.” So, identifying your chronotype is more than an entertaining pastime. You should care about the following questions as well.
Are Chronotypes Legit and Scientific?
While the idea of chronotypes is scientific and backed by research, most scientists categorize people into two groups based on their sleeping patterns, morning and evening people. But in Dr. Breus’ work, there are actually four of them: Lion, Wolf, Bear, and Dolphin.
Why Do You Need to Take the Chronotype Quiz?
It’s essential to understand your sleep needs, which is only possible through analyzing your circadian activity rhythms. And since it’s a bit of a complicated task, you might need a genuine chronotype quiz. But that isn’t all. Your circadian rhythms affect so many aspects of your life, and by participating in the test, you have the opportunity to improve your overall lifestyle, too. See the list below.
As mentioned on Sleep Foundation, “Getting enough hours of quality sleep can improve dietary decision-making and contribute to a well-rounded weight loss plan.” By taking the quiz and exploring your chronotype, you will be able to change your diet for the better.
Distributing your energy throughout the day could significantly boost your productivity. The chronotype quiz introduces a schedule that works out for your energy level. And therefore, helps you increase your productivity without drastic changes.
- Mental health
Certain chronotypes are prone to specific mental health problems. For instance, Dolphins are likely to be diagnosed with insomnia or depression. So, the quiz could help you care for your mental health and show what to keep an eye on.
The Best and Worst Results of the Test – When to Worry?
The worst chronotype is probably the Dolphin. That’s because Dolphins are prone to insomnia and mental health issues—plus, they are in the minority compared to other chronotypes (10% of the population). But there is no “best chronotype” since each has its own strengths and weaknesses.
Lions, for example, might be the early birds and energetic in the morning. But they can’t keep up with others as they get closer to the evening. On the other hand, Bears seem to have moderate energy throughout the day, but their peak energy is during midday. So, they might struggle to focus on deep work early in the morning or late at night.
QuizExpo is not associated with any of the names/organizations mentioned in the chronotype quiz. The questionnaire is an independent work of our staff, and no copyright infringement is intended.
Questions of the quiz
- Question 1
Why do you want to know what your chronotype is?
To create a working schedule.
To improve my current schedule.
To become more productive.
To know the cause of my sleep problems.
- Question 2
How do you feel right after waking up in the morning?
- Question 3
What do you do the first thing in the morning?
Check my social media and work-related messages
Jump out of the bird and start the day fast
Take a shower, eat breakfast, and start the day slowly
Stay in bed for a while until I can get out and start the day
- Question 4
How do you feel about eating breakfast?
I don’t love it, but I eat it every day
I love it, and I have breakfast every day
I have an on-and-off relationship with breakfast
I usually skip breakfast and start the day with lunch.
- Question 5
What kind of breakfast is your favorite?
Fruits, toast, or cereal
Things like chicken and waffles.
I don’t like breakfast.
- Question 6
When do you think you’re most productive throughout the day?
- Question 7
What time of the day sounds like the best time to have fun and relax?
Morning or midday
Early at night
Late at night
- Question 8
When is it difficult for you to focus on complicated tasks?
- Question 9
When is it easy for you to do deep work and get things done?
- Question 10
How quickly do you fall asleep?
Quicker than others but not too quickly
I fall asleep slowly
It takes hours for me to fall asleep
- Question 11
How quickly do you wake up and get out of bed?
Not too quickly, but quick enough
I’m not the quickest person I know
It takes hours for me to get out of the bed
- Question 12
Are your mornings fast- or slow-paced?
- Question 13
What’s your energy level like before going to bed?
- Question 14
Although a bit exaggerated, which one is closer to the sleep patterns of your family members?
Everyone sleeps normally
Everyone is an early bird
Everyone is a night person
Everyone is insomniac
- Question 15
Which one describes your sleep schedule during a vacation?
I might change my routine, but I’d still get 8 hours of sleep
I wouldn’t change my sleep routine, even during a vacation
I’d stay up late at night but still wake up early
I’d stay up all night long and wake up midday
- Question 16
What is a prominent feeling that you often have before asleep?
- Question 17
How would you describe your mood during the evenings?
Starting to boost
Starting to decline
- Question 18
Would you rather finish the day’s work and rest afterward or have multiple short breaks throughout the day?
Finish the work and rest afterward
Have multiple breaks
I’m fine with both
My energy is pretty low. I need multiple long breaks.
- Question 19
Are you a light or heavy sleeper?
- Question 20
Final question; which of the following words describe your personality better?